Ateneo de Naga University

College of Humanities and Social Sciences

Philosophy Department

Name: Frauleine Andrea Nariz HP11Ar

Module 1. Managing and Caring for the Self

Overview: This section tackles how habits are formed, is there a science and philosophy
to our routines, and how to best manage ourselves. There will be three assigned readings
and three corresponding exercises for each. Ultimately, the student is expected to
articulate her goals for this semester.

Objectives:
1. Understand the theoretical underpinnings for how to manage and care for different
aspects of the self;
2. Acquire and hone new skills and learning for better managing of one’s self and
behaviors; and
3. Apply the new skills to one’s self and functioning for a better quality of life.

Materials:1 Synchronous introductory class

3 Short reading assignments
1 Youtube video (optional)

Habits and Routines

Lesson 1.

Reading: A Philosophical Approach to Routines Can Illuminate Who We Really Are by

Elias Antilla
https://aeon.co/ideas/a-philosophical-approach-to-routines-can-illuminate-who-we-
really-are

Question: Write in three-lines. Cite at least two differences between the psychological
theories and philosophical theories on routines and habits according to the text. 5 pts.

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___According to what I have read, psychological and philosophical theories have a huge
difference between their belief and understanding about habits and routines._The first
difference between their theories is that, according to the psychological theory, people
reacts on signals which creates pattern in activity while in philosophical theory they
believe that habits are ways of contemplating who we really are. Aside from this, the
psychological theories also stated habits to record themselves in our neural wiring after
some time by framing advantaged associations between brain region while philosophical
theories shows to us that habits are not just our everyday routines but rather a tool that
we can use to know ourselves more.

Exercise 1.1 Weekly Schedule. List down your schedule for this week. Include your
class schedule, time you wake and go to sleep, what do you do in between e.g. hobbies,
family meals, chores etc. Feel free to design your own. 20 pts.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8:30-8:50AM 7:15- 8:30- 7:15- 7:30- 9:00- 9:00-
BREAKFA 7:30AM 8:50AM 7:30AM 8:00AM 9:30AM 9:30AM
ST BREAKF BREAKFA BREAKF BREAK BREAKF BREAKF
AST ST AST FAST AST AST
9:00-10:30 7:30- 9:00-10:30 7:30- 8:00- 9:30- 9:30-
AM 9:00AM AM 9:00AM 10:00A 11:00AM 11:00AM
PHIS101 ENGS101 PHIS101 ENGS101 M NAP NAP
PEDS1
01
10:30- 9:00- 10:30- 9:00- 10:00-
11:00- 11:00-
12:00NN 10:30AM 12:00NN 11:00AM 11:00AM
12:00NN 12:00NN
ACCA102 CIFP101 ACCA102 NAP NAP
LUNCH LUNCH
12:00- 10:30- 12:00- 11:00- 11:00-
12:00- 12:00-
1:00PM 11:30NN 1:00PM 12:00NN 12:00NN
12:30PM 12:30PM
LUNCH NAP LUNCH LUNCH LUNC
WASHIN WASHI
BREAK BREAK GH THE NG THE
DISHES DISHES
1:00-1:30PM 11:30- 1:00-1:30PM 12-00- 12:00- 12-30- 12-30-
WASHING 1:00PM WASHIN 1:00PM 12:30PM 2:00PM 2:00PM
THE LUNCH G THE USING WASHI USING USING
DISHES DISHES MY NG MY MY
PHONE THE PHONE PHONE
DISHE
S
1:30-3:00PM 1:00- 1:30- 1:00- 12-30- 3:00- 3:00-
ACCA101 1:30PM 3:00PM 1:30PM 2:00PM 3:30PM 3:30PM
WASHIN ACCA101 WASHIN USING MERYE MERYE
G THE G THE MY NDA NDA
DISHES DISHES PHON
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 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
E
3:00-4:30PM 1:30- 3:00- 1:30- 3:00- 3:30- 3:00-
ACOT101 3:00PM 4:30PM 3:00PM 3:30PM 7:00PM 7:00PM
CBAC101 ACOT101 CBAC101 MERY DOING DOING
ENDA ASSIGN ASSIGN
MENTS MENTS
OR OR
REVIEW REVIEW
ING ING
4:30-6:00PM 3:00- 4:30- 3:00- 3:30- 7:00- 7:00-
NAP 4:30PM 6:00PM 4:30PM 7:00PM 7:30PM 7:30PM
MTHS10 NAP MTHS101 DOING DINNER DINNER
1 ASSIG
NMEN
TS OR
REVIE
WING
6:00-8:00PM 4:30- 6:00- 4:30- 7:00- 7:30- 7:30-
DOING 5:30PM 8:00PM 5:30PM 7:30PM 8:00PM 8:00PM
ASSIGNM NAP DOING NAP DINNE WASHIN WASHI
ENTS OR ASSIGNM R G THE NG THE
REVIEWIN ENTS OR DISHES DISHES
G REVIEWI
NG
7:00-7:30PM 5:30- 7:00- 5:30- 7:30- 8:00- 8:00-
DINNER 6:00PM 7:30PM 6:00PM 8:00PM 10:00PM 11:00PM
USING DINNER USING WASHI USING USING
MY MY NG MY MY
PHONE PHONE THE PHONE PHONE
DISHE
S
7:30-8:00PM 6:00- 7:30- 6:00- 8:00- 10:00- 11:00PM
WASHING 7:30PM 8:00PM 7:30PM 10:00PM 12:00AM TIME TO
THE CRCP101 WASHIN CRCP101 USING COOKIN SLEEP
DISHES G THE MY G AND
DISHES PHON EATING
E MIDNIG
HT
SNACK
8:00- 7:30- 8:00- 7:30- 10:00- 12:00AM
10:00PM 8:30PM 11:00PM 8:30PM 12:00AM TIME TO
USING MY DINNER USING DINNER COOKI SLEEP
PHONE MY NG
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 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
PHONE AND
EATIN
G
MIDNI
GHT
SNACK
10:00- 8:30- 11:00PM 8:30- 12:00AM
11:00PM 9:30PM TIME TO 9:30PM TIME
DOING USING SLEEP USING TO
ASSIGNM MY MY SLEEP
ENT AND PHONE PHONE
REVIEWIN
G
11:00PM 9:30- 9:30-
TIME TO 11:00PM 11:00PM
SLEEP DOING DOING
ASSIGN ASSIGN
MENTS MENTS
OR OR
REVIEW REVIEW
ING ING
11:00PM 11:00PM
TIME TO TIME TO
SLEEP SLEEP

Reflection: Write in less than 100 words. After a week, kindly go back to your schedule
and write down your observations. Which among your activities have you consistently
done? Do you feel joy in doing your tasks? What about those tasks that you weren’t able
to do? What difficulties impede you from carrying out your tasks? 10pts.

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After going back to my schedule, I observed that almost all of my tasks were done. I
always attend classes, eat, sleep and use my phone. However, there are also tasks
which I’m not able to perform such as: sleeping on time and sometimes doing
schoolworks. I like to sleep late at night and I also procrastinate a lot. However, I’m
trying my best to change this behavior. Maybe, the things that I’m not able to perform
are the things which I don’t really like and I’m not happy with.

Lesson 2.
Goal Setting

Reading: Why You Procrastinate (It Has Nothing To do With Self-Control) by

Charlotte Lieberman
https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-
to-do-with-self-control.html

Question: Write in three-lines. According to the article, why is procrastination a

matter of emotion regulation rather than an issue of time-management? 5 pts.

Procrastination is a matter of emotion regulation for our mood is one of the reasons why
we perform such. It became our coping mechanism against challenging and negative
moods which we really want to avoid.

Exercise 1.2 Goal Setting. Every semester needs a plan. Write down your goals for the
next two weeks. Set yourself a deadline before the Prelim Exam. Distinguish between
your personal goals (e.g. exercise 3x a week), your student goals (e.g. finish module 1 for
UTS), and your semester goals (e.g. get all A’s). Identify your macro and micro-goals for

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each and indicate an action plan on how to achieve your goals. Again, you are free to
make your own tables, just don’t forget to attach your work. 20 pts.

MACRO-GOALS FOR TYPE OF MICRO-GOALS ACTION PLAN

THE NEXT TWO GOAL
WEEKS
Exercise 3x a week Personal Watch workout Make an exercise
Goal tutorial or routine in schedule.
YouTube
Finish studying Student Read notes Read and understand
Goal notes everyday.
Finish household chores Personal Wash the dishes Always do household
Goal chores right away.
Attend Sunday Mass Personal Go to Church Go to Church every
Goal Sunday .
Finish reviewing for Student Understand my notes Make a list of your
Prelim exams Goal and recall our lessons prelim exam and their
schedule. Set a date
when to study.
Finish school related Student Understand the Make a list of the
activities or tasks Goal instructions of each tasks and their
tasks deadline. Set a date
when to do it.
Practice cooking Personal Watch cooking Make a cooking
Goal tutorial in YouTube schedule and know
the recipes
Get high grades Semester Study hard and pass Study most of the
Goal requirements on time time and do
requirements days
before the deadline.
Sleep early Personal Finish activities early Do school works in
Goal the afternoon and
avoid excessive use of
gadgets.

Reflection: Write in less than 100 words. After two-weeks , kindly go back to the goals
you have set for yourself. Is your time aligned with your priorities? In creating your
strategic plan, what kind of community, support and accountability do you need to make
this a productive and balanced semester? 10pts.

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After going back to the goals I have set for myself, I can say that I have finished most
of them. However, time is one of the greatest factor that prevents me from achieving
my goals. It’s really hard to balance my personal and academic life at the same time.
But I know this strategic plan of mine can have a higher chance to be productive with
the support of my loved ones and through strengthening the perseverance that I have
in myself.

Lesson 3. Self-Compassion

Reading: The Science of Self-Compassion by Kristin D. Neff

https://self-compassion.org/wp-content/uploads/publications/SC-Germer-Chapter.pdf

Alternatively: https://www.youtube.com/watch?v=IvtZBUSplr4

Question: Write in three-lines. According to the text, what is the difference between
self-esteem and self-compassion? 5 pts.

The difference between self-esteem and self-compassion is that: Self-esteem is about

how we like ourselves but too much of it can also be problematic that may result
narcissistic and self-absorbed behavior; while self-compassion helps us feel better about
ourselves without feeling better than other people.

Exercise 1.3 Self-Compassionate Letter.

1. Candidly describe a problem that tends to make you feel bad about yourself, such as a
physical flaw, a relationship problem, or failure at work or school. Note what emotions
come up—shame, anger, sadness, fear—as you write.
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2. Next, think of an imaginary friend who is unconditionally accepting and
compassionate;
someone who knows all your strengths and weaknesses, understands your life history,
your current circumstances, and understands the limits of human nature.
3. Finally, write a letter to yourself from that perspective. What would your friend say
about your perceived problem? What words would he or she use to convey deep
compassion? How would your friend remind you that you’re only human? If your friend
were to make any suggestions, how would they reflect unconditional understanding?
4. When you’re done writing, put the letter down for a while and come back to it later.
Then read the letter again, letting the words sink in, allowing yourself to be soothed and
comforted. 20 pts.

Answer:

1.) I feel bad about myself when I am writing something. I feel ashamed specially when
writing academic related stuffs for I’m not that good in constructing sentences. Other
people knows a lot of unique words but here I am still stuck with the basic words I know.

3.)

Dear Freia,
I just want you to know that I understand what you’re going through. Even I can’t do
other skills or things that you can. There are subjects I’m not that good at. However,
despite of our imperfections, always remember that there are also things we’re good at.
For life is just a matter of balance, we just have to admit the fact that there are things
that isn’t really meant for us. The fact that we’re only human, we all have our
imperfections and we lack at different aspects. However despite of our it, we try our very
best to be the best version of ourselves and that is already enough. Let’s be more patient
and kind to ourselves. I know it’s not that easy not to blame ourselves or get sad about
something we want but we can’t do. But blaming or feeling bad about ourselves can’t
bring anything good to us for it can more develop self doubt and other negative things
about ourselves. Rather than prevailing the negative side, we should think about the
optimistic side more in times of doubt or things like this. Instead of thinking “I’m not
good at singing, why am I like this?” why not think about “I may not be good at singing
but at least I’m good at dancing” or “I’ll just practice more so that I can improve how I
sing”. There are also things we can improve through practicing. Like the famous quote
says “Practice makes perfect”. We can try and try until we succeed but if things are really
not meant for us, we should also know the word acceptance. Let’s learn to accept things
and forgive ourselves for the mistakes we have done and for the things we can’t do. For
according to Christopher Germer, we should the same kindness to ourselves that we
would give to others.

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Reflection: Write in less than 100 words. In a world where others can become easily
critical of you as a person, how does self-compassion become a radical practice of self-
love? 10pts.

Self-compassion helps us have and see the worth that we deserve. Through it, we can
get less affected by the things people say to us or how they view us for we already
know our own worth and how to forgive ourselves when we commit mistakes.With it,
we embrace ourselves more and it also let us treat ourselves like how we treat other
people we care about. Despite of other people who easily judge and doubt us, self-
compassion builds a strong foundation in us that helps us view ourselves different
from other’s judgements and as a better individual.

End.